The Health Benefits of Psyllium

Psyllium
is a form of fiber made from the Plantago
ovata plant, specifically from the husks of the plant’s seed. It sometimes
goes by the name ispaghula.

It’s
most commonly known as a laxative. Psyllium provides more benefits to your body
than decreasing the amount of time you spend in the bathroom. Research shows
that psyllium has many benefits to the human body, from your heart to your
pancreas.

Your Bathroom Buddy

Psyllium
is a bulk-forming laxative, which means it soaks up water in your gut and makes
bowel movements much easier. While it helps promote regularity, it doesn’t
promote flatulence, which is good for everyone within smelling distance. While
it can be used as a one-off to ease constipation, adding psyllium to your diet
can help promote regularity and overall digestive health.

Did You Know

Psyllium absorbs liquid and can give you the feeling of being full.
Psyllium’s been proven to help people with diabetes manage their blood sugar.

While
people with irritable bowel syndrome and Crohn’s disease are all too familiar
with the banes of the bathroom, results are still mixed when it comes to
psyllium and either of these conditions.

Some research has shown that consuming 10
grams of psyllium with probiotics daily is a safe and effective way to treat
Crohn’s disease. However, other results show soluble fiber like psyllium can
make symptoms worse for some patients.

Besides
keeping your bowel movements regular and managing a chronic condition,
psyllium’s ability to soften your stool can come in handy with short-term
ailments, such as constipation. Conditions like constipation can also spur
hemorrhoids and anal fissures.

Preliminary
research shows that psyllium may help the painful symptoms associated with
these conditions. Since the research jury is still out, talk to your doctor to
see if psyllium can help with the pains in your, ahem, rear.

Heart Health

Psyllium can lower your risk of heart disease by:

Lowering your blood pressure.

Improving your lipid levels.

Strengthening your heart muscle.

Research
has shown that soluble fiber can help manage cholesterol levels. Proper
cholesterol regulation is important for everyone, but vital for people over the
age of 50. One study shows that psyllium is an effective
way for people to lower their cholesterol, with very few side effects.

If
you’re been told you need to watch your cholesterol, ask your doctor if adding
psyllium to a low-fat, low-cholesterol diet is right for you.

High cholesterol
is merely one way a bad diet can affect your heart. Numerous studies have shown that fiber like
psyllium, as part of a healthy diet, can help lower a person’s risk of heart
disease. Psyllium can affect your heart by lowering blood pressure, improving
lipid levels, and strengthening heart muscle.

Besides
psyllium, fiber from cereals and fruits can also contribute to heart health.

Watching Your Weight

Maintaining
a healthy weight is a concern for many people, especially those with a chronic
condition like diabetes. Besides being good for your heart and blood sugar
levels, psyllium may help you lose weight.

Because
psyllium absorbs liquid in your body, it can help give you a feeling of being
full. This can help you control the amount of food you eat. Talk to your doctor
if they have suggested you trim your waistline.

People
with diabetes are constantly watching their diet to maintain a healthy balance
of insulin and blood sugar (glucose). Some research has suggested that fibers
like psyllium can help maintain a healthy glycemic balance.

One study found that taking 5 grams of
psyllium a day can help patients with type 2 diabetes control their blood
sugar. Another study of men with type 2 diabetes
found similar results, but stressed that psyllium therapy should be tailored to
the individual.

How Can I Get Psyllium?

Psyllium
is most commonly consumed in powder or wafer form. It is also available in
capsules, granules, and in liquid form. It is the main ingredient in many
over-the-counter laxatives, including Metamucil, Fiberall, Cilium, Maalox Daily
Fiber Therapy, and Uni-Laxative.

Follow
the directions on packaging, and remember that a key component of psyllium’s
work in your lower intestine is its ability to soak up liquid. The National Institutes of Health recommends
taking psyllium in powder or granule form with 8 ounces of liquid.

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